Filling snack ideas

Elaina is a Phoenix-based freelance writer, blogger and co-founder of the Kidlee baby book app. Check out her blog, Fun Finds For Mom, for product reviews, recipes and fun activities for moms and kids.

30 filling snacks

Your stomach is growling, but it’s nowhere near mealtime. If you’re looking for snacks that will fill you up without bulking you up, the key is to pick foods that are high in protein, fiber and water content. Here are 30 great ideas for healthy snacks that will fill you up.

Pump up the protein

A recent study published in the May 2011 edition of the online journal Obesity showed that higher protein intake led to greater satiety, or feeling of fullness, throughout the day. Increased protein consumption also led to decreased appetite both late at night and in the morning, compared with a normal protein diet.

Fill up with fiber

Fiber-rich foods are digested slowly, so they keep you full longer. According to the Mayo Clinic, in addition to keeping you full, fiber promotes good health by keeping you regular and lowering your risk of diabetes and heart disease. Be sure to drink plenty of water to aid in fiber digestion.

Great high-fiber snack choices include:

Dry high-fiber cereal

Whole-wheat tortilla spread with peanut butter and banana

Whole-grain crackers and soft wedge cheese

Whole-wheat toast with ricotta cheese, cinnamon and raisins

Instant oatmeal

Fresh raspberries and strawberries

Popcorn (buy plain kernels and pop in a brown lunch sack in the microwave)

Eat your water

Foods with low energy densities also make excellent snacks. Low-energy-density foods contain fewer calories spread over a greater volume of food – and typically contain a much higher water content. High-energy-density foods pack a lot of calories into a smaller amount of food and typically are lower in water content. So basically, with low-energy-density foods, you get to eat more food while consuming fewer calories. Fruits, vegetables and broth-based soups are all great snack choices with low energy density.